Tag: Bo Wiseman (Saw Dust)

Show up if you want pullups. Show up if you don’t

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WARMUP:
Polish Mating Dance – in honor of Kielbasa’s return
Scapular merkins
regular Merkins
Squats
Cherry pickers

Today’s message: Whatever you’re dealing with, just hang in there. Cat posters to follow.

THE THANG:

Mosey to pullup bars
Split into 2 groups due to size
1 minute dead hang
1 minute plank
1 minute dead hang
1 minute Al Gore
1 minute dead hang
1 minute people’s chair

Yog to the track
Tabata sprints
20 seconds all out sprint
20 seconds rest
3 out (only tell them about the 3)
3 back
Make it back to where you started
Bear crawl to cover missed distance

Yog to the pullup bars

5-10-15-20-
Pullups
Merkins
Toes 2 bar/knees to elbows
Run down the hill
Burpees
Run back up the hill

MARY:
Flutters
Pecker pointers
Hello Dollys
Dying cockroaches

ANNOUNCEMENTS:
COT:

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Broga amd a Beatdown

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WARMUP: Sasquatch started with some Broga to warm us up
THE THANG: We had a choice of two exercises per round.
125 SSH and or Merkins
RUN
100 SQUATS and or Mountain CLIMBERS
RUN
75 BOMB JACKS and or BB SITUPS
RUN
50 Pull ups and or Knees to chest
RINSE AND REPEAT

MARY:
ANNOUNCEMENTS:
COT:

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Hardest 24 minutes in all of The Fort…

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WARMUP: Sasquatch ran the PAX to a lit area and instructed them to form 3 lines facing him (2 lines of 4 and 1 line of 3).  After some initial gloom-fogged math and logistics, he got to limbering up the PAX for the first 15 minutes.  Queue *SPONGEBOB VOICE* “21 minutes later” the handoff was completed to YHC (SkateOrDie)
THE THANG: Given that YHC was shorted 6 minutes, we had to forego the body destroyers and get after it… the PAX moseyed (alright, just short of dead sprint) around to the back of the school (NAFO) and found some picnic tables and benches.  The group performed step ups while 1 PAX ran around the outer sidewalk, serving as the timer.  Upon completion, the next PAX ran while the group did box jumps. Rinse and repeat 2 more times. The PAX then repositioned (again, just short of dead sprint) to the pull-up bars behind the JROTC building. Next up, the group completed 1 pull-up, 2 chin-ups, and 3 merkins, rinsing and repeating, while 1 PAX ran to the stop sign at the top of the hill as a timer. Repeato until the remaining PAX ran. The PAX again repositioned (yeah yeah dead sprint…blah blah) to the hill behind Sugar Creek Elementary School. After hearing some mumblechatter about the stupid things we do, YHC implored the PAX to realize that the “stupid things” we choose to do are preparing us for the “tough stuff” that we have to do at other points in our lives. Next up, Jacobs Ladder (1 big boy sit-up at the bottom, 10 burpees at the top). We made it through 4-5 rounds for each of the PAX before repositioning (“quickly”) 1 last time to the bottom of the hill back to NAFO. Once a 10-count was counted, jail break sprint back to the stop sign at the top of the hill and then back to COT for MARY!
MARY: Flutters and Hammers were on the menu, followed by… wait for it… THE BODY DESTROYER!!
ANNOUNCEMENTS: Read your newsletter!
COT: 🙏🏻s for both spoken and unspoken items on our ♥️s. Thanks for the opportunity to lead gentlemen!!!

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Hot Potato at Ring of Fire 🔥

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WARMUP:  Imagineer took on some impromptu VQ action and led our warmup.  
THE THANG: hot potato Q that involved the pax, lots of running, bench work, pull ups, quadzilla, dora, and other fun things
MARY: Kaiser finished with Mary.  Lots of abdominal pain filled fun
ANNOUNCEMENTS: bethel mens shelter 7/7
COT: congrats to Shield on 19 years of marriage and Harry Careys 100 post of the year

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Hot Potato at Ring of Fire 🔥

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WARMUP:  Imagineer took on some impromptu VQ action and led our warmup.  
THE THANG: hot potato Q that involved the pax, lots of running, bench work, pull ups, quadzilla, dora, and other fun things
MARY: Kaiser finished with Mary. Lots of abdominal pain filled fun
ANNOUNCEMENTS: bethel mens shelter 7/7
COT: prayers spoken and unspoken – be a light in the darkness

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Hot Potato at Ring of Fire 🔥

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WARMUP:  Imagineer took on some impromptu VQ action and led our warmup.  
THE THANG: hot potato Q that involved the pax, lots of running, bench work, pull ups, quadzilla, dora, and other fun things
MARY: Kaiser finished with Mary. Lots of abdominal pain filled fun
ANNOUNCEMENTS: bethel mens shelter 7/7
COT: prayers spoken and unspoken – be a light in the darkness

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7-4-1776

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WARMUP: plank, upward dog, downward dog, (choice: Peter Parker, Parker Peter, plank jacks, merkins, mountain climbers) — Repeat x7
THE THANG: 7-4-1776
7 rounds: 4 kraken burpees, 17 big boys, 76yd partner push (switch ~38yds)
7 rounds: 4 bomb jacks, 17 plank jacks, 76yd partner wheelbarrow (switch ~38yds— quickly modified to 20yds per partner)
7 rounds: 4 pullups, 17 squats, 76″ wallsits (we only had time for 3 rounds)
ANNOUNCEMENTS: next Monday convergence at 🍯 🦡 for the 1776 workout
COT:
*partner push is only as hard as you push yourself… AND as much as your partner pushes back
*your wheelbarrow partner can also hold you back (literally) to make wheelbarrows even harder
*noticeably absent: @wegmans, @kermit

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Add 4, carry the 2, divide by 1.21 gigawatz

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WARMUP: quick mosey, low slow squats, cherry pickers, merkins (stayed here for a minute), mountain climbers, plank jack, honeymooner, downward dog, bomb jacks for DH…more mosey, ran to the thang
THE THANG: A pile of goodies awaited us. Partnered up and found 1 item to share. Partner 1 did the exercise and called out the number they thought they could hit, partner 2 ran to the corner of the parking lot. Switch when partner 2 returned who also shared their guess on reps while partner 1 ran. Penalties were given for over/under and hitting numbers (this was all made up on the spot and math came into play). We rotated after each partner did the one exercise and the penalty after each round.

Exercises included:
-45 lb plate: round 1 shrugs, round 2 calf raises
-sandbag: round 1 man maker, round 2 shoulder press
-35 lb KB: R1 swings, R2 curls
-30 lb KB: R1 squats, R2 pass through lunges
-25 lb KB: R1 triceps extension, R2 plank row
-Ruck: R1 merkins, R2 chest press

We made it to round 2 for about 2-3 rotations. Penalties included merkins, bomb jacks, flutters, burpees, diamond merkins, etc. How much you went over or under drove the number of exercises and some of these had a multiplier…there was zero rhyme or reason to this.
MARY: No Mary today.
ANNOUNCEMENTS: lots in the newsletter, check that out
COT: lift up Sawdust’s mom who recently fell and lost a friend this past week

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The “McGarry”

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This WOD was inspired by my friend and mentor Brendan “Joe” McGarry…he was a legend  in the NYC Transit Police and US Marine Corps . Joe served 6 years in the Marines and 13 months in combat during Vietnam. He joined the transit police in 1972 and served 33 years. He was forced to retire on the heart bill in 2005 due to a heart attack he had driving home from the range after shooting 100. Joe was such the badass that he drove himself to the hospital while having a heart attack. Joe worked on the pile after 9/11 and passed after a long battle with cancer. Joe was a delegate for the command and would always be available for men. He also was a foster parent to over 100 kids over a 28 year period.  Most of the children had physical and mental disabilities.  He was also the drummer in the NYC transit pipe band. Joe will be missed .

The McGarry : Joe’s shield was #4382 33 years of service

We had 5 with rucks and sandbags

WARMUP: SSH , WINDMILLS,  IMPERIAL WALKERS

WOD:

4 RUCK PUSHUPS

3 PULLUPS

8 RUCK SQUATS

2 PULLUPS

REPEATED 13 ROUNDS

We headed to the field and did 3 rounds of  33 walking lunges with a ruck and sandbag….we partnered up to help each other carry the burden something Joe did for alot of cops..he helped carry our burdens. In the end zones we did 13 ruck push-ups

We end with some Mary at COT

Thank you to Sawdust for the opportunity to lead.

 

 

 

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